Functional Fitness

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Happy Memorial Day. Enjoy today and spend it doing a little something extra.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. DB Bulgarian split squat 5x12
A1. BB RDL + Shrug 5x12

B. Accessory

B1. KB tempo goblet squat (3331) 3x8
B1. Banded clamshell 3x20
B2. Strict T2B 3x12
B2. Reverse hyper 3x12

C. Conditioning

Run 5k

D. Work Capacity

30 AMRAP100' double KB overhead walking lunge (53/35)
50 double KB swing (53/35)
50 alternating single arm KB squat clean + press (53/35)

E. Gymnastics

10 AMRAP
8 HSPU
24 air squats
8 ring dips
48 double under

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Memorial Day Weekend. As is tradition, we’ve got Murph for you guys. You can partition it however you want, but the “proper” way to do it is unpartitioned, which means finishing each movement before moving on to the next one.

Remember what this weekend is about, and pour one out for the homies.

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A. Saturday Suck Fest

Murph
For time, wearing 20/14 vest
1 mile run
100 pull ups
200 pushups
300 squats
1 mile run

B. Hypertrophy

B1. BB Bench 4x8
B1. DB incline 4x10

C. Accessory

C1. BB Curl 4x10
C1. DB Hammer curl 4x10
C2. Strict ring dip 4x10
C2. Banded tricep push down 4x20

D. Odd object

Zercher carry 5x100' AHAP

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the work capacity piece, you’ll be doing 3 reps of a bear complex which consists of a power clean, front squat, push press, back squat, push press. You can combine the movements into a squat clean thruster + back squat thruster. Choose a weight that is easy-moderate as it’ll get hard by the end.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

Clean complex (3 cleans, 2 front squat, 1 jerk) 6x1

B. Accessory

B1. Weighted pistol 4x8
B1. Single leg RDL 4x10
B1. Hollow hold 4x30s

C. Conditioning

Row/ski 10x500m, rest 1:00 between

D. Work Capacity

32 min E2MOM, alternating
3 reps bear complex (power clean, front squat, push press, back squat, push press)
20/16 cal AAB

E. Gymnastics

6 rounds, rest as needed
5 muscle ups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got some long distances for our active recovery/conditioning today.

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Active Recovery

Swim 4x400m

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The work capacity piece is not for time, but for quality. Try and stay consistent with your form/technique. Pick weights that are challenging but nont impossible.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. OHP 5x12
A1. DB bent over fly 4x10

B. Accessory

B1. Snatch grip push press 4x8
B1. Banded Paloff press 4x20
B2. BB RDL + shrug 4x10
B2. Bottom up KB press 4x10

C. Conditioning

4 RFT
1200m runn
50 air squats

D. Work Capacity

5 rounds for quality
30 KB RFESS (15 ea leg)
30 single arm KB swing (15 ea arm)
30 KB front rack front lunge (double KB)
30 KB snatch (15 ea arm)

E. Gymnastics

8 AMRAP
12 T2B
10 KB Turkish get up (5 ea arm)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A couple long pieces today for work capacity/conditioning. The work you guys put in now will pay off when we transition into strength pieces.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. Deficit BB Deadlift (2") 5x12
A1. BB Pendlay row 5x10

B. Accessory

B1. Weighted pull up 4x8
B1. DB pull over 4x15
B1. Banded face pull 4x20

C. Conditioning

32 EMOM (alternating)
15/12 cal AAB
8 Single arm devils press (50/35)
15/12 cal row
12 box jump over (24/20)

D. Work Capacity

30 AMRAP
100' farmer carry
8 sandbag over shoulder (150/100)
6 wall walk

E. Gymnastics

10 EMOM, alternating (5 rounds)
12 C2BPU
50 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday. Hope you guys enjoyed the mini-deload next week. We’ll do another 6 week hypertrophy cycle and then transition into a tempo/positional cycle. We’ve got more of the same for this week. Get after it.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. BB Back squat 5x12
A1. Single leg RDL 5x10 ea leg

B. Accessory

B1. BB backrack forward lunge 3x12
B1. Reverse hyper 3x15
B2. BB good morning 3x10
B2. Banded hip thrust 3x20

C. Conditioning

Row/ski 7500m

D. Work Capacity

25min E5MOM (5 rounds)
10/15/25/50 KB swing (53/35)
3/6/9/12 KB goblet squat (70/53)

E. Gymnastics

Accumulate 50 strict HSPU
Every break, Row 20/16 cal

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a nice partner chipper for today’s session. One person will be chipping away while the other partner runs a 400m. Pace accordingly.

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A. Saturday Suck Fest

With a partner for time
While one partner works, other partner runs 400m

100 burpee box jump over (24/20)
100 sandbag ground to overhead (100/75)
100 strict pull-up
100 med ball weighted GHDSU (20/14)

B. Strength

Bench 4x10

C. Accessory

BB bench 4x8
DB hammer curl 4x12
Strict dip 4x12

D. Odd object

Sled push 5x100' AHAP
Rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. Nothing crazy for today, enjoy the weekend.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

10 EMOM
3 Power snatch

B. Accessory

Reverse hyper 3x12
BB backrack reverse lunge 3x10
Banded hip bridge (2 sec pause at top) 3x20

C. Conditioning

Row/ski 5x1k, rest 2:00

D. Work Capacity

25 AMRAP
1k row
21 KB DL (2x70/53)
15 KB hang clean (2x70/53)
9 KB shoulder to overhead (2x70/53)

E. Gymnastics

Accumulate 30 wall walks
Rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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You guys know the drill. Active recovery vs conditioning, enjoy.

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Active Recovery

Swim
8x200m, rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hump day. Again, nothing crazy for today’s programming. Keep the intensity manageable.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

OHP 4x10

B. Accessory

Pendlay row 3x8
Strict T2B 3x10
I/Y/T 3x10

C. Conditioning

Run 3x1 mile, rest 3:00 between

D. Work Capacity

20 AMRAP
40 WB (20/14)
20/16 cal AAB
20 box jump over (24/20)
20/16 cal AAB

E. Gymnastics

8 AMRAP
1-2-3... GHDSU
1-2-3... hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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More of the same work today. Keep the intensity on the lower side. Nothing crazy for today.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

BB deadlift 4x10

B. Accessory

Single arm bent over row 3x10
Bottom up KB press 3x8
Banded Paloff Press 3x20

C. Conditioning

AAB for max cals
5x5 min, rest 2:00

D. Work Capacity

20 AMRAP
10 devil press (50/35's)
100 DU
10 burpee pullup
100 DU

E. Gymnastics

Accumulate 50 strict C2BPU
Rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re now into a mini-deload week. We’ll drop the intensity/volume slightly this week. Shoot for a 75%-ish effort this week.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

Back squat 4x10

B. Accessory

Bulgarian split squat 3x10
Weighted chin up 3x8
Single leg RDL 3x10

C. Conditioning

Row 5k

D. Work Capacity

20 AMRAP
20 sandbag clean (100/75)
200m run
20 sandbag front rack squat (100/75)
200m run
20 sandbag shoulder to overhead (100/75)
200m run

E. Gymnastics

10 AMRAP
8 strict pull-up
12 burpees
20 pistols (total)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is a long chipper. The movements in isolation aren’t too challenging, but put them together with a weighted run, they’re much more challenging. Split the reps as needed with your buddy. Enjoy.

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A. Saturday Suck Fest

For time with a partner, split reps as needed

1 mile sandbag run (50/35)
100 sandbag squat clean thruster (50/35)
1 mile sandbag run (50/35)
100 sandbag burpee box step over (50/35 over 24/20" box)
1 mile sandbag run (50/35)
100 sandbag weighted pullups (50/35)
1 mile sandbag run (50/35)

B. Hypertrophy

B1. BB Bench 4x8
B1. DB Z-press 4x8

C. Accessory

C1. Weighted dip 3x10
C1. DB curl 3x10
C1. Landmine cauldron 3x10
C1. Banded facepull 3x20

D. Odd object

Farmer carry 5x100' AHAP

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. Today’s pretty leg/lower body heavy, so make sure you’re getting a good night’s rest before tomorrow’s suck fest.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

3 position hang clean (hi, knees, low) 7x1

B. Accessory

B1. Weighted pistol 4x10
B1. BB front rack rear lunge 4x12 ea leg
B1. Banded hip bridge 4x20

C. Conditioning

25 min E5MOM (5 rounds)
50 air squats
Run 400m
Rest walk remainder

D. Work Capacity

25 AMRAP
12 double KB hang squat clean thruster (53/35)
18/12 cal AAB
24 KB front rack lunge, total (53/35's)
18/12 cal row

E. Gymnastics

5x2 AMRAP, rest 1:00
Continue where you left off
15 T2B
15 KB Swing (70/53)
15 HSPU
15 KB Swing (70/53)
15 pull up

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#cronusfit #rltw #besomebody #earnit #paytheman